Friday – 140919 – “Pick Your Own Poison”

General Warm Up

100 Double Unders w/ 5 Burpee penalty every time you stop or miss
Crossover Symmetry

Strength

5 min AMRAP of:
Clean & Jerk (165/110)

WOD

You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts.  You may not create your own WOD.  This is an excellent time to test benchmarks.

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Thursday – 140918

General Warm Up

400m Run or 500m Row
Iron Scap

Strength

Hatch – Week 8, Day 2
Back Squat
1 X 5 @ 65%
1 X 5 @ 65%
1 X 5 @ 70%
1 X 5 @ 70%
1 X 5 @ 70%
~
Front Squat
1 X 5 @ 60%
1 X 5 @ 60%
1 X 5 @ 60%
1 X 5 @ 60%

WOD

12 min AMRAP of:
30 Wall Balls (20/14)
3 Rope Climbs

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Wednesday – 140917

General Warm Up

400m Skip
Iron Scap

Strength

5 X 1 Snatch

WOD

Not for time:
50 Ring Rows
75 GHD Sit ups
100 Russian KB Swings (70/55)
Note: Partition the reps as needed

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Tuesday – 140916

General Warm Up

3 min Double Under Practice
Crossover Symmetry

Strength

12 min to Establish a 1RM Jerk for the day
then,
EMOM for 8 min:
2 Jerks @ 80% of 1RM for the day

WOD

3 Rounds for time of:
400m Run
21 Push Ups
12 Box Jumps (30″/24″)
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Monday – 140915

General Warm Up

400m Run or 500m Row
Iron Scap

Strength

Hatch – Week 8, Day 1
Back Squat
1 X 5 @ 65%
1 X 5 @ 70%
1 X 5 @ 75%
1 X 5 @ 80%
~
Front Squat
1 X 5 @ 60%
1 X 5 @ 65%
1 X 5 @ 65%
1 X 5 @ 65%

WOD

10-9-8-7-6-5-4-3-2-1 for time of:
Power Clean (135/95)
Push Press (135/95)
Lurong full
The Challenge starts today!  Make sure to login to your dashboard and see what you need to submit!  If you have any questions, ask them here: West Metro Lurong Challenge Page.  Also, if you are doing the challenge make sure to join that page to get updates and support!  Good luck, now lets get AWESOMER than we already are!

 

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WOD – 140913 – “Hamburguesa”

General Warm Up

800m Run

“Hamburguesa”

For time:

5 Pull-ups
10 Push-ups
15 Squats
200m Run
21 KB Swings (55/35)
12 Pull-ups
400m Run
75 Wall Ball (20/14)
400m Run
12 Pull-ups
21 KB Swings (55/35)
200m Run
15 Squats
10 Push-ups
5 Pull-ups

 

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